Regulating Cortisol Levels and the Stress Response Loop
Cortisol is known as the stress hormone. While it is a very useful hormone (chemical messenger), the common overstressed American lifestyle can cause an issue in cortisol production and regulation. Having the right cortisol balance is essential for human health and you can have problems if you produce too much or too little cortisol.
Cortisol is produced by the adrenal glands (which sit on top of each kidney). It is released into the bloodstream to help:
- the body respond to stress or danger
- increase the body’s metabolism of glucose
- control blood pressure
- reduce inflammation
A Normal Stress Response
The stress response begins in the brain. When someone confronts a danger, the eyes or ears (or both) send the information to the amygdala (an area of the brain that contributes to emotional processing). The amygdala interprets the images and sounds. When it perceives danger, it instantly sends a distress signal to the hypothalamus.
Adrenaline (also known as epinephrine) is released into the bloodstream from the sympathetic nervous system. This allows the body to:
- Push blood to the muscles, heart, and other organs
- Pulse rate goes up
- Blood pressure goes up
- Breathing more rapidly
- Lungs take in more oxygen
- Sight, hearing, and other senses are sharper
- Release of blood sugar (glucose) and fats from temporary storage sites in the body (energy throughout the body)
As the initial surge of epinephrine subsides, the hypothalamus, similar to a command center, sounds an alarm to the rest of the body and sends a signal to the adrenal glands to release glucocoricoids (cortisol). This is the second component of the stress response system — known as the HPA axis (the “gas pedal”). This network consists of the hypothalamus, the pituitary gland, and the adrenal glands.
In a normal response, once the threat passes, cortisol levels fall and the parasympathetic nervous system (the “brakes”) dampen the stress response.
What Happens When Things Stay Elevated?
The HPA axis relies on a series of hormonal signals to keep the sympathetic nervous system (the “gas pedal”) pressed down. If the brain continues to perceive something as dangerous, the hypothalamus releases corticotropin-releasing hormone (CRH), which travels to the pituitary gland, triggering the release of adrenocorticotropic hormone (ACTH). This hormone travels to the adrenal glands, prompting them to release cortisol. The body thus stays revved up and on high alert.
When this happens, the parasympathetic nervous system doesn’t get to put on the brakes. The body can’t move back into “rest and digest.” The organs of the digestive and reproductive systems, as well as the growth hormones, don’t get to function as normal.
In a modern lifestyle with screens, fast movement, cramming everything in to-do lists, and poor nutrition, these elevated stress functions can cause a cascade of health issues.
Too Much or Too Little Cortisol?
The body should produce the right amount of cortisol. After all, cortisol is not a bad thing!
But if the body produces too much of it, the body may experience:
- weight gain, particularly around the abdomen and face
- thin and fragile skin that is slow to heal
- acne
- for women, facial hair and irregular menstrual periods
If the body produces not enough cortisol, one may experience:
- continual tiredness
- nausea and vomiting
- weight loss
- muscle weakness
- pain in the abdomen
Symptoms of High Cortisol Levels
Cortisol not only depresses the immune system, but it also wreaks havoc on the rest of the body. It can stop digestion, detoxification, and elimination. It can throw off circadian rhythms (by impeding the pineal gland from releasing melatonin). Blood sugar levels may not be regulated, and there could be further breaking down the intestinal mucosal lining. The constant release of cortisol also throws off our body’s feedback system that helps balance all endocrine hormones contributing to symptoms like:
- Physical Pain: High cortisol levels deplete the adrenal glands. This raises prolactin levels, increasing the body’s sensitivity to pain, such as backaches and muscle aches. Excessive cortisol can also make the brain overly sensitive to pain, triggering headaches
- Chronic infections: Cortisol depresses the immune system, allowing bacterial, fungal, parasitic, and viral infections to run wild
- Autoimmunity: Cortisol depresses the immune system and inflammatory response, which can contribute to the development of autoimmunity
- Chronic Inflammation: Cortisol calms short term inflammation to enhance your chances of survival. Over time, chronically high levels of cortisol in your body can actually have the opposite effect, contributing to inflammation. Chronically elevated cortisol levels decrease the sensitivity of your tissues to cortisol, impeding its effectiveness in calming inflammation and suppressing your immune system thus contributing to a viscous inflammatory cycle
- Hormonal fluctuations: Irregular periods or fertility challenges might arise as chronic stress drives pregnenolone/progesterone into conversion to cortisol, which competes for precursors available for synthesizing of other important hormones, like DHEA, estrogen, and estradiol. This is known as “The Progesterone/Pregnenolone Steal Effect”
- Bone fractures and osteoporosis: Cortisol can draw protein from the bones, leading to osteoporosis. It is interesting to note that cortisol causes the body to scavenge protein from everywhere (except the liver), breaking down everything for the sake of glucose for brainpower to deal with the perceived stress. Elevated cortisol levels can also tear up ligaments between bones causing the spine to go out of alignment and joints to go out of juxtaposition easily and frequently
- High blood pressure: Cortisol constricts the blood vessels while the epinephrine increases heart rate which may contribute to high blood pressure and can stress your heart and cardiovascular system
- Digestive distress: Cortisol turns off digestion, contributing to acid reflux, nausea, abdominal cramps, IBS, SIBO, diarrhea, constipation, and other digestive challenges
- Weight gain: Excess cortisol throws off blood sugar and digestion and can encourage the body to store fat around your abdomen
- Sugar Cravings: Cortisol disrupts healthy blood sugar levels, contributing to sugar cravings
- Poor sleep: Cortisol levels are supposed to drop at night, allowing your body to relax and recharge. When cortisol levels are out of balance, you feel more energized at night making it hard to sleep
- Fatigue: High levels of cortisol can deplete your adrenal glands and predispose you to chronic fatigue.
- Anxiety: Cortisol triggers an alarmed response in the body which can contribute to jitters, a nervous stomach, feelings of panic and anxiety
- Depression and Irritability: High levels of cortisol suppress production of DHEA and other feel good hormones like Serotonin and Dopamine
- Short-term memory loss: chronic stress actually shrinks the part of the brain responsible for short-term memory
- Low sex drive: When stress hormones like cortisol are high, libido-inducing hormones like testosterone drop
- Physical agitation and impatience: Cortisol may causes you to feel fidgety and restless or a need for constant movement which manifests itself in nervous and twitchy gestures
- Premature aging: Cortisol breaks down muscles and other tissues making us look older and worn out
What Can You Do to Help Cortisol Regulation?
- Awareness. If you know how cortisol plays into your body’s regulatory functions, you can be aware of when your cortisol would be pumping.
- Active relaxation. Easier said than done, I know. But if you take an active role in relaxation and stress management techniques like breath work (square breathing, 4-7-8 breathing) and add in aromatherapy or herbs, you can help your brain complete the stress response loop.
- Body structure alignment. The spine is the highway for the entire body to talk. If a vertebrae is out of alignment, it can create a blockage in the communication pathways. Make sure your spine is in great shape (and if it is, thank your chiropractor).
- Nutritional supplementation. Let’s face it, sometimes we need a little help in regulating our cortisol levels. The following section includes some of my favorite items (ready made and ingredients) that you can use to help with regulating cortisol levels.
My Favorite Cortisol Nutritional Options:
Fix
Some call it a healthy nightcap, but I start drinking it at 3 PM. Not only is it designed to reduce stress and irritability, but it can reduce your cortisol levels, sleeplessness, inflammation, and blood sugar. It also has prebiotics that enhance the microbiome in the gut and acemannan (for the hightest levels of immune-activation). It is so special because of the clean ingredients:
- SensorilTrim Ashwagandha – this proprietary version of Ashwagandha (the highest levels of the stress and cortisol-reducing powerhouse) is a powerful adaptogen with many astonishing benefits.
In a randomized, double-blind, placebo-controlled human clinical trial that was published in 2008 in JANA (Journal of the American Nutraceutical Association), here is what researchers found:
- Reduced cortisol stress hormone up to 24%
- Reduced Total Cholesterol up to 7%, Triglycerides by 9.5%, LDL up to 9% and VLDL by 16.6%
- Lowered inflammation by 36.6%
- Reduced fasting blood sugar by 4.7%
- Significant reduction in overall measures of stress by 69.9%
- Reduced Fatigue/Lack of energy by 79.3%
- Reduced Irritability by 76.5%
- Reduced Sleeplessness by 67.7%
- Reduced Headache and Muscle Pain by up to 70.6%
- Reduced the Inability to concentrate by up to 75.8%
- Reduced Forgetfulness up to 57.1%
- ElevATP – a blend of water and apple extract of “ancient peat” (fossilized plants). Ancient peat comprises 70 elements (with carbon, magnesium, nitrogen, oxygen, and sulphur being the most abundant of these components).
Clinical trials have shown that ElevATP® may improve athletic performance, body composition, and ATP levels. Nutraingredients-USA Awards named it 2018’s sports nutrition ingredient of the year. Here are the benefits that the clinical trials showed:
- Strengthened bones and muscles
- Enhanced stamina
- Supports power output
- Supports health aging
- Supports mitochondrial structure and function
- Supports cellular responses and is loaded with antioxidants
- Supports healthy gut microbiota
- Alovea AE – The proprietary version of Acemannan, exclusive to Alovea.
- The highest level of nature’s immune activating molecules to help reboot your body’s immune functions
- Supports proper cellular function and has antifungal, antibacterial, antiviral and anti-inflammatory benefits
- Research also showed that it helps activate and balance the gut
Bach Flower Remedies
Bach Flower Remedies are extracted differently from essential oils (they are odorless), nor do they have the concentration concerns of essential oils. You do have to figure out which are the right remedies for your needs, as they are based on emotions and work with the concept of resonance (they body meeting the correct vibration). These remedies can support your body’s ability to normalize its bioelectrical fight or flight responses to things like stress, anxiety, or occasional feelings of depression.
Lemon Balm (Melissa)
A member of the mint family originated in Southern Europe and the Middle East. Lemon balm contains lots of antioxidants and anxiety soothing compounds shown to reduce depression, anxiety, and maintain balanced cortisol levels. Available as an herb or essential oil.
Ashwagandha
A root plant that can be taken to effectively reduce stress. Health benefits can be derived from the concentration of withanolides, which are anti-inflammatory. In one study, those who took the ashwagandha had a 30% reduction in cortisol levels. Can take ashwagandha as a supplement or powdered to add to meals or beverages. An ingredient in Alovéa’s Fix drink.
Holy Basil
This shrub is native to Asia. Two phytochemical compounds, ocimumosides A and B, are found to reduce cortisol levels.
Astragalus
Astragalus is an adaptogenic herb that has been used for centuries in traditional Chinese medicine. It is known for it’s immune-supportive effects and can help to ease the effects of stress on the body.
Reishi
A mushroom with a kidney bean shaped cap. It helps your body adapt to stress, rather than decreasing your levels all together. Reishi can be consumed in various powders and blends, but is not recommended to be eaten as a whole mushroom.
Skullcap
Skullcap is part of the mint family native to North America. It is great at balancing hormones in the body to help reduce stress and anxiety. It can be consumed as a raw herb, tea, powder blend, or liquid droplets.
Chamomile
Chamomile is a common name for daisy-like flowers or plants. Two common-known essential oil varieties are German and Roman. Chamomile has been shown to decrease cortisol levels and balance mood better than some medications. It is best to be consumed in tea form (herb), applied topically, or diffused (essential oil).
Lavender
When you consider the true picture of relaxation, the light floral aroma of lavender often comes to mind. This purple flower is a common ingredient in many aromatherapy products used by spas to induce relaxation. Many studies have been done to prove how effective lavender is at controlling anxiety symptoms. One study, in particular, evaluated the anxiety and cortisol levels of open-heart surgery patients. One group had an aromatherapy treatment while the other did not. The group that received the lavender aromatherapy treatment had a 69 percent reduction in blood cortisol levels.
Bergamot
The bright and clean scent of bergamot essential oil makes it a popular option for relaxation. Clinical studies have supported its overall positive role in reducing stress, alleviating cardiovascular excitement, improving nervous system tone (as measured by heart rate variability), and alleviating anxiety.
A 2015 study looked at three distinct groups of individuals. One group received rest, the next group received rest and water vapor, and the final group received rest, water vapor, and bergamot essential oil. After fifteen minutes of exposure to their assigned treatment, researchers took saliva samples to measure cortisol levels. They determined that participants who received rest, water vapor, and bergamot essential oil for a short period of time had the most significant decrease in their salivary cortisol levels.
Neroli
Neroli, sourced from the blossoms of the bitter orange tree, is another common floral scent that is considered to reduce stress. One study looked at the stress levels of postmenopausal women who inhaled neroli oil for five minutes twice daily and those who inhaled almond oil. At the conclusion of the study, the women who received the neroli essential oil had lower blood pressure, improved pulse rates, lower cortisol serum, and improved estrogen concentrations.
Some studies are also beginning to look at how neroli interacts with the brain. It is believed that it can bind with the GABA system, which is believed to be soothing. Many of the studies that examine this relationship focus on neroli’s potential as a natural alternative to an anticonvulsant, so it may be some time before we see more information on this aspect.
Clary Sage
In a 2014 study, menopausal women who were considered to be either normal or to have a depression tendency were exposed to a clary sage aromatherapy treatment. Cortisol levels decreased significantly after this exposure, and it was found to have an antidepressant-like effect on the women in the study. Not only is this essential oil great for lowering your stress levels, it can also boost your mood. When you need something powerful, clary sage essential oil is a great bottle to turn to.
Other Essential Oil Options:
- Orange
- Cedarwood
- Ylang Ylang
- Marjoram
- Rosemary
- Clary Sage
- Frankincense
Take the Guesswork Out of It
With all of the choices that I offered, it’s ok if it feels a little overwhelming! My favorite method to narrow it down is muscle testing. I have created a video that you can follow to understand how to self-muscle test, or you can always reach out to me and we can work together to get a better picture of what your body could benefit from!
